Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic technique often used to help individuals process and cope with traumatic or distressing experiences.
While EMDR is typically administered by trained mental health professionals, there are some techniques and resources available for individuals to try certain aspects of EMDR on their own in other words self administered EMDR.
Can you do EMDR on yourself at home?
Yes, you can do EMDR on yourself at home. One of our recommended tools for doing EMDR on yourself is TurboEMDR.
It functions as it should and has the best prices on the market for a tool like it, including a 2 day free trial. It’s well worth a try to see if it suits your EMDR needs.
It’s important to note that self-administered EMDR may not be as effective or comprehensive as sessions led by a licensed therapist.
Here are a few aspects of EMDR that individuals sometimes attempt on their own:
- Bilateral Stimulation: EMDR often involves bilateral stimulation, such as side-to-side eye movements, auditory tones, or tapping. Some people try to replicate this at home by moving their eyes from side to side while focusing on a distressing memory, using audio recordings, or tapping their knees or hands alternately.
- Resource Tapping: This involves focusing on a positive memory or thought while using bilateral stimulation. You can try focusing on a safe or positive memory and simultaneously do the bilateral stimulation (e.g., eye movements, tapping) to help reduce distress.
- Journaling or Self-Reflection: Writing about and processing traumatic or distressing experiences can be helpful. Journaling your thoughts and feelings before and after attempting self-administered EMDR techniques might provide insights.
While these techniques might provide some relief or aid in managing distress, EMDR performed by a trained therapist often involves a comprehensive process that addresses various elements beyond just bilateral stimulation.
It considers individualized treatment plans, history, and therapeutic support, which may not be replicated in a self-administered setting.
If you’re considering EMDR or any form of therapy, it’s generally advisable to seek the guidance of a licensed mental health professional. They can provide personalized treatment and ensure safety and effectiveness.
Remember, self-administered EMDR might not be suitable or safe for everyone, especially for those with severe trauma or mental health conditions.
It’s crucial to exercise caution and seek professional guidance when dealing with emotional or psychological distress.
How to do DIY self administered EMDR?
Self-administered EMDR (Eye Movement Desensitization and Reprocessing) is a complex therapeutic technique and typically, it’s recommended to undergo EMDR under the guidance of a trained therapist.
However, if you’re looking to explore some techniques that might mimic elements of EMDR, here are some steps you might consider:
- Use an EMDR app to help you. We recommend TurboEMDR, which keeps things simple and clean. It’s well worth a try with it’s 2 day free trial and super low prices.
- Identify a Target Memory: Choose a distressing memory or issue you want to work on. It’s crucial to start with something that’s not overwhelmingly distressing. Begin with a moderately distressing memory.
- Create a Safe Space: Find a quiet, comfortable space where you feel safe. Make sure you won’t be disturbed during the exercise.
- Bilateral Stimulation: Simulate bilateral stimulation by using either side-to-side eye movements, auditory tones, or tactile sensations (such as tapping). Here’s how to simulate side-to-side eye movements:
- Sit in a comfortable position.
- Recall the distressing memory.
- While maintaining that memory in mind, move your eyes rhythmically from side to side. You can do this by following your finger moving from left to right in front of you, or you can use an object moving back and forth.
- Focus and Processing: While engaging in bilateral stimulation, focus on the distressing memory. Allow any associated thoughts, emotions, or sensations to arise without judgment. Don’t try to suppress or control them.
- Pause and Reflect: After a few minutes of bilateral stimulation, pause and take note of any changes or shifts in your thoughts or feelings. Reflect on what came up during the process.
- Positive Replacement: After focusing on the distressing memory, shift your attention to a positive, safe, or comforting memory. Engage in bilateral stimulation while focusing on this positive memory.
- Journaling or Reflection: Write down your experiences, thoughts, and feelings before and after the process. This can help track any changes or insights that occurred during the self-administered EMDR.
Remember, while these techniques might offer some relief, they might not be as effective or comprehensive as a session conducted by a trained therapist.
EMDR involves a structured process that’s tailored to an individual’s needs, history, and therapeutic support, which might not be fully replicated in a self-administered setting.
Seeking the guidance of a licensed mental health professional trained in EMDR is generally recommended. They can provide personalized treatment, ensure safety, and offer comprehensive support for addressing distressing memories and trauma.
